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In a previous, Gone Liftin’ article, Tempo Training: Count Your Way To Gains, we discovered and learned the benefits of training by varying your rep-tempo schemes. If ya didn’t read it, make sure and go back and do so!

Another article we feel inclined to recommend, is Tempo Training Taken To The Court, found on TheGymLifestyle.com, which has a pretty good view about certain aspects involving tempo training and where it comes in handy, and other aspects where it needs to be looked at slightly more closely to make sure it’s actually benefitting us instead of stale-mating us…

The practicality and implementation of tempo training is a controversial issue in the realm of program design. There are so many different variables associated with tempo training, so much so, that training with slow reps and extremely fast reps could each be classified as forms of Tempo Training – but for the sake of this article we are going to classify tempo training under the category of slower movements for the purpose of muscle growth, otherwise known as hypertrophy.

In the world of training, whether hardcore or casual, there are more methods and techniques than we have time to decipher. Tons of different methodologies and approaches work for certain people, and just as many don’t work, for certain people. From low volume to high frequency to whatever, training methods need to be tweaked, manipulated, and changed often. Why? To keep the body shocked, guessing, and progressing, that’s why!

In reality, whilst designing a proper program for gym time, thinking about tempo and other “subtle” nuances, is not really in the foreground. Rather, we would rather pick some bangin’ exercises, decide if we are gonna max out, work to failure, have endurance days, blah blah blah… Nothin’ wrong with that as far as we can tell. But what if we wanted to try an approach that stimulates muscles in a way that yields textbook hypertrophy? Lifting weights is not always as simple as just going into the gym, moving some shit around, and calling it a day. I mean, don’t get us wrong, it IS about that, but there lots of… well… let’s go with nuances, again – I like that word! Continue Reading…

Everyone who lifts weights has a “thing” that they swear by. Whether it’s a staple exercise or a certain technique, someone will always try and push their methodologies on someone else, debating that their way of training is second to none. That may or may not be true, but as everyone is different and reacts to protocols differently, it is impossible to say whether one training philosophy is better or worse than the next. What we can do, however, is to compare different methodologies and see which ones fit better into your lifestyle, or maybe even combine a variety of training methods to see which fits best. Here, we are gonna talk about CrossFit. Now then… some of you might wanna crucify us for talking about the dreaded CrossFit, and others may want to sing our praises – whatever you wanna do… is cool wit us, yo!

Who doesn’t love a good arm?? We do! The arms, along with the pecs, are basically a central focal point for just about everyone. When first meeting someone or seeing someone for the first time, the first thing you generally notice is the size of their arms. Continue Reading…

Ahhh… Squats. Yes, Squats! We all know what Squats are. If you don’t, you’re stupid! No, just kidding… but seriously…

The Squat is commonly referred to as the KING of all exercises, and for damn good reason! The muscle recruitment and the shear power built from heavy Squats is second to very few, if any, other power exercises. The most common type of Squat is the good old fashioned back squat, as seen below… Continue Reading…

Before doing any type of training or activity, warming up and loosening up your muscles is crucial! Proper warm-ups decrease injury chance, prepare the muscle for the rigors of training, and make you loose and relaxed. Too many peeps jump right into training or sporting without the proper kind of warm-up. This makes us sad

There is this really awesome warm-up known as The DeFranco Agile 8. It is named after the “inventor” of said warm-up, Joe DeFranco. While Joe has his own site and training facilities and what-have-you, Gone Liftin’ is gonna reference an article he wrote for T-Nation.com, called DeFranco Agile 8. Not very creative, is it? Just kidding, Joey… Continue Reading…

It’s no secret that in any sport or activity (or life in general), mobility plays a role of the utmost importance. Just like it’s important to be flexible, as we noted in our article When Should I Stretch? How Should I Stretch?, it is as equally important (if not more important) to be mobile and agile. If you lack proper mobility, you are seriously prone to injuries and bad form. This is a BIG no-no! Poor mobility negates proper form, and poor form ups injury proneness – this is something that MUST be beaten into our heads!!! Too many athletes, particularly of the young variety, hit the gym hard with no regard for their form and their mobility. They can get away with it since youth is on their side, but in the long run, they are doing waaaay more harm then good. Do things the right the first time – do things right ALL the time!!!Continue Reading…